Comparing Nutrients in 14 ounces Valencia Oranges VS Andrea's, Gluten Free Soft Dinner Roll

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Andrea's, Gluten Free Soft Dinner Roll	9%	29%	62%

Macro Nutrients

	Valencia Oranges	Andrea's, Gluten Free Soft Dinner Roll	Recommended Dietary Allowance
Energy	6.7% 194kcal	35% 1020kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	33.6% 32.5g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	123% 160g	130g per day for Men 19-50 years
Sugars	NA	16.3% 12g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	8.5% 6.15g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	26% 9.92g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Andrea's, Gluten Free Soft Dinner Roll	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.7% 155μg	30.8% 123μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 192mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13.8% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Andrea's, Gluten Free Soft Dinner Roll	Recommended Dietary Allowance
Calcium	16% 159mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	49% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	4.47% 0.36mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	116% 2.66mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.64% 67.5mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	19.3% 655mg	3400mg per day for Men 19-50 years
Selenium	NA	66.4% 36.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	144% 2159mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	9.26% 343g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Andrea's, Gluten Free Soft Dinner Roll:

• Raw Valencia Oranges have 1.3 times more Vitamin B9 than Andrea's, Gluten Free Soft Dinner Roll.
• While Andrea's, Gluten Free Soft Dinner Roll contains 2.9 times more Vitamin B1 and 2.2 times more Vitamin B6 than Raw Valencia Oranges.

Comparing minerals per 14 ounces for Valencia Oranges vs Andrea's, Gluten Free Soft Dinner Roll:

• Raw Valencia Oranges have 1.9 times more Water than Andrea's, Gluten Free Soft Dinner Roll.
• While Andrea's, Gluten Free Soft Dinner Roll contains 3 times more Copper, 9.9 times more Iron, 4.2 times more Magnesium, 29.2 times more Manganese, 7.5 times more Phosphorus, more Sodium and 12.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Andrea's, Gluten Free Soft Dinner Roll have similar amounts of Calcium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Andrea's, Gluten Free Soft Dinner Roll contains 5.2 times more Energy, 27.3 times more Fat, 3.4 times more Carbohydrate and 5.4 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Andrea's, Gluten Free Soft Dinner Roll have similar amounts of Fiber per 14 oz.
• Both Raw Valencia Oranges as well as Andrea's, Gluten Free Soft Dinner Roll have insufficient amounts of Glucose and Sucrose in 14 oz.